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I had around 10 days off due to a tooth infection.
7 Aug
Rowing – Max distance in 1 minute (282m, 307m)
Max distance in 6 minutes (1492m)This wasn’t 100% but I’d seen an equation to estimate fast/slow twitch muscle fibres using your best from these two distances.
9 Aug
Rowing – 2km in 9 mins
11 Aug
Rowing – 2km in 9 mins
When I did an 8 week rowing program it had lots of this slow stuff in, and to build endurance it’s a necessary evil. I thought I’d add it in as a nice easy session on an otherwise quiet day.
17 Aug
Back Squat – 5 x 60, 70, 75kg
Around The Square – 3 x 4
A1 Alternate Ankle Hops – 2 x 40 secs
A2 Med ball Slams – 2 x 5It’s been a while since I used a barbell so a good chance to get back into it. Super light to start given you only have to touch a barbell on day one to get hideous DOMS
19 Aug
Rowing – 2:15/500m pace for 3km
Extending this out a bit as the working sets were really 13-16 mins long during the rowing training
20 Aug
10 mins jog (1 mile)
3 x 5 mins with 3-4 mins active rest, pace 8 min/mile
10 mins jog (1 mile)Active rest was 400m so almost walking pace. I googled “VO2max running workout” and stumbled on this layout. I trimmed 5 mins from each job because I don’t have endless time to plod around a track. I liked the session, the middle runs are meant to be about 2 mile pace which I estimated.
21 Aug
Thigh measurement: Left 55cm, Right 55cm
Countermovement Jump: 56cm (281cm with 225cm reach)
Around The Square – 3 x 4
CMJ – 5
Back Squat – 5 x 70,75,80,85,90kg
Tuck Jumps – 2 x 10
BB Hip Thrust – 3 x 8 x 60kg
Jump Rope – 3 x 50 (60 secs)A bit of a mixed bag but a lot of exercises I want to keep in my leg day. I’ve been ill and neglected legs so I wanted some starting measurements, weight is down around 69.2kg right now. Also curious to see how my vert tracks with back squat. I want to do 5-7 sets of back squat and I was just adding 5kg each time, I’ll end up above 100kg before it feels challenging but there’s no rush.
24 Aug
Back Squat – 5 x 75,80,85,90,95kg
DB RLESS – 3 x 8 x 15kgThis is a shorter session during my lunch break, nice to do split squats as they light up my glutes.
27 Aug
10 mins jog (1 mile)
3 x 5 mins with 3-4 mins active rest, pace 8 min/mile
10 mins jog (1 mile)Pleased that I’m already finding this easier. My left calf started seizing up but not enough to hinder my speed.
WEEK 4
23 Aug
Pull / Chin / Pull / Chin / Pull – 17,10,16,10,14 (180 secs)
Hollow Body Hold – 3 x 25 secsI feel like hollow body holds are the most important of the three so I added a set and dropped any other ab work. I was really pleased with how I handled 17 reps, when I did my max of 18 I was down to singles from around rep 12, now I’m powering through to 15 or 16 before I need a break.
25 Aug
Pull / Chin / Pull / Chin / Pull – 14,19,11,13,9 (180 secs)
Hollow Body Hold – 3 x 25 secsI was at work so I did this over lunch at a Virgin Active. I necked a Red Bull before I started and it probably made me feel worse if anything. The 19 chin ups was one I thought might be a failure but I cranked them all out and maybe had 1 or 2 more in the tank. I saw the program overview later that day and that’s the most chin ups I’ll ever have to do.
27 Aug
Pull / Chin / Pull / Chin / Pull – 19,13,14,13,11 (180 secs)
Hollow Body Hold – 3 x 25 secsCasual personal best on the opening set, I made sure to go to full extension but I am getting some sort of stretch reflex from the way I’m doing them. I’m not sure I could do 19 with a short pause which is how I’ve been testing my max up until now.
The opening set now goes up by 2-4 reps for the next six consecutive workouts which feels hurried when you see it on paper. The positives are that I don’t feel overly fatigued and while some sets push me I’ve yet to fail in phase 2.
WEEK 3
16 Aug
Pull / Chin / Pull / Chin / Pull – 15,14,10,12,10 (180 secs)
Side Plank – 2 x 70 secs
Heel Taps – 2 x 50I now feel up to speed and no more than a rep off where I was before.
18 Aug
Pull / Chin / Pull / Chin / Pull – 15,14,11,13,10 (180 secs)
Side Plank – 2 x 70 secs
Heel Taps – 2 x 5020 Aug
Pull / Chin / Pull / Chin / Pull – 14,14,14,12,11 (180 secs)
Side Plank – 2 x 70 secs
Heel Taps – 2 x 50Another week under my belt and on paper it wasn’t likely to trouble me. From now on it’s going to get interesting…
6 Aug
Pull / Chin / Pull / Chin / Pull – 13,10,10,9,8 (180 secs)
I could tell in the warm up that Week 2 Day 5 was ambitious, so I dropped right back to Week 1 Day 5.
WEEK 2 – Repeated
9 Aug
Pull / Chin / Pull / Chin / Pull – 15,11,10,9,8 (180 secs)
11 Aug
Pull / Chin / Pull / Chin / Pull – 15,12,11,9,8 (180 secs)
Hollow Body Hold – 2 x 25 secs
Heel Taps – 2 x 4013 Aug
Pull / Chin / Pull / Chin / Pull – 14,13,12,11,9 (180 secs)
I was really busy and had to do this session while looking after toddlers, so no ab work and a rushed warm down.
Overall I’m confident that I’m no more than a rep or two from my best and with my weight stable at 69kg I can push on and make strength gains.
26 July
Around The Square – 3 x 4
SLRDL – 3 x 12 x 50lbs
RLESS – 3 x 12 x 50lbs
Running Vert – 3 LR, 3 RLI was listening to the Whoop podcast and it said rather than having moderate activity each day it’s better to have highs and lows, so I doubled up my leg day with pull ups. I was quite tired by the end but I like the idea of getting it all done at once (time permitting).
As mentioned in the pullup program I currently have a tooth infection which has been with me since 26 July (it’s now 6 August) and I’m drinking my calories and doing no exercise.
